Thupi kuwonda kunyumba. olimba kunyumba

Kuti nthawi zonse kukhala thupi lako mu mawonekedwe abwino, kunafuna kupita ku olimba club? Zaka zingapo zapitazo yankho la funso ili adzakhala chikhulupiriro, inde, koma lero anthu ambiri kusiya kupita ku malo olimba ndi kusankha kwathu olimba (Zochita slimming kunyumba). Monga ulamuliro, pali zifukwa zingapo:

• Choyamba, ndalama. Muzimvetsera ndi olimba kalabu - osati zosangalatsa wotchipa.
• Chachiwiri, ndalama nthawi. Ngakhale olimba club ili pafupi ndi kwanu, muli ndi nthawi ndithu panjira.
• Chachitatu, kupezeka kwa zipangizo. Zonse muyenera kuti olimba mu kunyumba, zikhoza kugulidwa mu mzinda uliwonse.
• Chachinayi, kupezeka kwa nkhani. Pa intaneti inu mosavuta kupeza Zochita kwa kuwonda, ndi zovuta nyumba ndi zina zotero. Otero, koma pali downside. A zambiri pa nkhani ya olimba osadalirika. Choncho, m'nkhani ino tikambirana njira zothandiza kuonda kunyumba.

Zogwiritsira zokambirana nyumba olimba

Independent maziko olimba mapulogalamu zolimbitsa thupi kupanga popanda weighting, ndi gyms kwenikweni ntchito zolemera zina (dumbbells, zochulukitsira, ndi bodibarami T. D.). Ngati cholinga chanu ndi kuwonda ndi kukhalabe minofu kamvekedwe, simufunika kugwiritsa ntchito zida zolimbitsa zapamwamba, ndi zokwanira kuchita panyumba, ntchito ya Zochita umalimbana osati pa wotentha mafuta, komanso kulimbikitsa minofu.

makalasi Fitness ayenera kuyamba ndi zochangamutsa. Woyamba mphindi zisanu muyenera Njira kuthamanga wabwinobwino ndiponso kudumpha chingwe. Pa Zochita izi ayenera kukweza maondo pa kofulumiraku, ndi kudumpha squat. Nkofunika kuchita iwo molondola: miyendo kupatula m'mbali ndipo tsitsa wekha mu squat a. Ncafu nthawi yomweyo ayenera kupita kufanana pansi. miyendo kufumbwa ndi kulumpha, akweza manja ake, kubwerera ku squat a. Pambuyo kudumpha makumi awiri, mukhoza kukhala omasuka.

Last lathu msonkhano odzipereka kuthamanga ndi chikhomo-zidendene, ndi kupotoza wa atolankhani. Pofuna kukwaniritsa zotsatira pazipita, muyenera kuchita kubwereza angapo. Chitani Zochita ndi matalikidwe zonse.

Zochita kwa magulu onse minofu

The phukusi masiku asanu muyenera kukhala elaboration a magulu onse minofu. Kulimbikitsa kumbuyo ayenera wrung kuchokera pampanda nthawi 10 ndipo nthawi 5 kuchokera pansi. Kenako, ayenera kuchita masewera olimbitsa thupi ndi lamba ndi kuyima kwa mphindi 2-3, pang'onopang'ono kuwonjezera nthawi ya mpaka zisanu. Njira iyi bwino kumangitsa pamimba m'munsi, ndipo adzathamanga atolankhani. Pambuyo iye anatsatira ndi kupotoza mbali zosiyanasiyana ndi zofunika kuti tipitirize fitball. Samalani kuti beseni kodi kugwa, kuti aithamangitse katundu. Kupotoza kuchita 15-20 kubwereza.

Otsatidwa ndi anyonyomala ndi lunges nthawi 15-20 mu kuimirira. Chifukwa cha iwo, mudzatha kulimbikitsa gluteal minofu ndi kutulutsa mpaka miyendo. Komanso mu zovuta izi imakhala yamba mapazi awo ndi miyendo inayi, kutsata ndi nthawi 20-25.

Kulimbitsa dzanja, muyenera kukhala dumbbell masekeli 1 kg. Ntchito yoyamba umalimbana pa elaboration za kukongola kwa. Elbows ayenera anakankhira m'mbali thupi n'kupuma. Mfundo yofunika ndi, zosinthira ndi limbitsani manja anu. Zochita zina 10-25.

Triceps kulimbitsa motere: n'kutukula mutu wake kuŵeramitsa manja ndi maondo iwo pa elbows lapansi. Timachita Margolis Wheel nthawi 15.

Kangati sabata muli kuphunzitsa?

Kuchotsa kulemera muyeso, thupi azitentha zopatsa mphamvu monga momwe ndingathere. aphunzitsi Professional amalangiza kuchita masewera olimbitsa thupi kuonda kunyumba kasanu sabata, kuphatikizapo mphamvu ndi cardio.

Kuwonjezera olimba kunyumba ayenera m'gulu pulogalamu akuthamanga mu makalasi panja pa njinga yosasuntha, matayala, kutsetsereka, Masewerera a Nordic kuyenda ndi wabwinobwino kusambira. Izi cardio kudzakuthandizani kuonda ndi kumangitsa maonekedwe.

nthawi yochuluka bwanji muyenera kuchita kuti iyende?

Ife kale asanaganize kuti tidzakhala ndi mitundu iwiri ya maphunziro: Mphamvu ndi cardio. Aliyense amafuna ndende ndi khama.

Cardio ayenera kwa mphindi zosachepera 30 osapitirira ola. Mwachitsanzo, mphindi 7 kutali pa chiwiya chako chokandiramo ufa zimfundo, ndiye kwa mphindi 25 - akuthamanga kapena kadiouprazhnenie ena. Kumapeto ayenera kuperekedwa mphindi zisanu anatambasula. Ichi ndi chimodzi mwa mitundu kukwaniritsa cardio, koma mungagwiritse ntchito ina iliyonse. Kumbukirani kuti osachepera maphunziro nthawi ya mphindi 30, pazipita - paola.

Mphamvu osiyanasiyana chimafikira mphindi zosachepera 45 ndipo palibe kuposa theka la ola. nthawi zina pakati akanema ndi ntchito zimadalira pulogalamu wanu maphunziro. Nthawi zambiri, nyumba ya thupi kwa kuwonda zikuphatikizapo mpumulo pakati kubwereza si oposa 45 masekondi pakati pa zokambirana komanso - zosaposa maminiti khumi ndi asanu.

kufufuza

Kanthu momwe wolemera kusankha zida zanu masewera, kudzadalira phindu la pulogalamu yanu maphunziro. Kunyumba, sikutheka ikani simulators angapo, kotero muyenera kusankha mtundu wanji zida mukufuna kugula. Ngati inu adasankhidwa cardio kuthamanga pa msewu, akuyenda kapena kusambira, ndiye muyenera kugula njinga zolimbitsa thupi ndi treadmills. M'malo mwake, mukhoza omasuka kuika zipangizo maphunziro mphamvu.

Ngati mudzakhala omasuka kugwira mu mafuta woyaka kulimbitsa thupi kunyumba, muyenera kugula matayala kapena zolimbitsa njinga. Mitengo, ndithudi, si zazing'ono, koma muzimvetsera kwa malo olimba ndalama kwambiri. Ngati simuli okonzeka kuti aganyali wambirimbiri zipangizo zodula kapena zapamwamba, ife ndikulangizeni inu kugula bajeti cardio - chingwe. Amapindula nalo monga mmene pa matayala, ndipo ndalama kangapo zamalata kwambiri. Ndi kufufuza cardio bwino, tsopano timapita pa makalasi mphamvu.

Chitani kuonda kunyumba kuwonjezera cardio ikukhudza zida izi:

• dumbbells awiri. Ndi bwino ngati iwo ali collapsible, kotero inu mukhoza mosavuta kusintha kulemera owonjezera. Kulemera kwa aliyense dumbbell kwathunthu anasonkhana - zosaposa 5 kg.
• The miyeso ndi Velcro. Iwo amakhulupirira kuti kuwonda pamimba, m'chiuno ndi zambiri zosavuta.
• Mphira mphasa. Ndi abwino zolimbitsa thupi mu malo supine Mwachitsanzo kutulutsa minofu m'mimba.
• Fitball. akonzedwa aliyense zokambirana zabwino kuwonda sakhala wopanda maphunziro pa pulogalamu yoyeseza lodabwitsa. Ndi mpira waukulu wa mphira olimba. Sankhani fitball chofunika, malingana ndi msinkhu wawo, mwinamwake zotsatira zake osati kukhala pa maphunziro.

Kodi kulenga pulogalamu maphunziro kwa olimba panyumba?

Tanena kale chakuti Internet kwambiri mapulogalamu maphunziro otsika kwambiri. Kusiyanitsa chabwino olimba pulogalamu ku choipa ndi kusankha nokha, muyenera kudziwa ochepa mfundo zimene zimapanga zothandizira kunyumba olimba:

1. Nthambi maphunziro pazikhalanso mnogopovtornye ndi ntchito malo amodzi. Choyamba anachita pa nthawi 15 amapita limodzi. Zochita malo amodzi Cholinga chake kuchepetsa minofu kwa muyezo winawake wa nthawi.
2. Gulu lirilonse minofu ayenera aphunzitsidwe kamodzi pa sabata.
3. Mpumulo pakati Zochita sayenera upambana mphindi ziwiri.
4. Mpumulo pakati waika - zosaposa masekondi 45.

Awa ndi anayi mfundo zomwe anauzidwazi pulogalamu bwino maphunziro maphunziro olimba kunyumba.

Tikumbukenso kuti onse mapulogalamu maphunziro chitetezo akhoza kugawidwa m'magulu awiri: kuphunzitsa dera ndi kugawikana.

maphunziro dera

Chitani kuonda kunyumba akhoza unachitikira mu dongosolo zozungulira, ndiko, ndi mpumulo pakati pa Zochita. Mwachitsanzo, maphunziro m'magulu anu imakhala zokambirana asanu. Inu kuchita Poyamba ndipo chitani mwachindunji wachiwiri (popanda kupuma), ndiye wachitatu, ndi zina mpaka utamaliza onse asanu. Mukamaliza kupuma kwa mphindi 2-3 ndi kudutsa wozungulira wina zokambirana. pulogalamu maphunziro akhoza zigwirizana mabwalo 3-5.

Kodi Zochita ayenera kukhala mbali ya maphunziro mkombero?

Izi zikhoza kukhala Zochita kwa slimming pamimba ndi flanks panyumba, monga KUKHALA akuluakulu, kukankha akuluakulu, lunges, kupotoza, ndi zina zotero. D. Nkofunika kuti aliyense wa iwo anatumizidwa magulu osiyana minofu.

Gawa Program

Mosiyana ndi kuphunzitsa dera, unagawanika pulogalamu limapereka mpumulo pakati pa waika. Mwachitsanzo, lero inu ndi kuchita zovuta, anagwirizana minofu m'mimba, manja ndi glutes. Kuchita izi, inu muyenera kuchita Zochita atatu m'dera lililonse ndi chiyani 20 reps.

Choyamba, muyenera kuchita chimodzi njira Zochita pa thako, ndiye mpumulo masekondi 45, kenako kuchita chimodzimodzi zolimbitsa njira. Mukamaliza kuchita waika atatu zolimbitsa thupi limodzi, muyenera kutenga yopuma (ndi theka mphindi ziwiri) ndi kupitiriza. Zochita Slimming (osiyanasiyana kunyumba) pa pulogalamu Gawa makamaka umalimbana kukhalabe minofu yanu mu mawonekedwe abwino. Kuchotsa kulemera muyeso, pulogalamuyi ayenera amathandizana ndi cardio. Nthawizonse muzikumbukira izi!

Polongosola mwachidule

Tsopano inu mukudziwa m'mene tingamangire nyumba workouts ndi chimene kusonyeza kuonda kunyumba kukatenga pulogalamu maphunziro. Kumbukirani kuti chithunzi chabwino zimadalira zolimbitsa thupi ndi% 50 okha, theka lachiwiri la bwino ndi wa zakudya.